<!DOCTYPE html>
<html lang="zh-CN">
<head>
    <meta charset="UTF-8">
    <meta name="viewport" content="width=device-width, initial-scale=1.0">
    <title>儿童驼背改善锻炼方案</title>
    <style>
        * {
            margin: 0;
            padding: 0;
            box-sizing: border-box;
            font-family: 'PingFang SC', 'Microsoft YaHei', sans-serif;
        }

        body {
            background-color: #f9f7fe;
            color: #333;
            line-height: 1.6;
            padding: 15px;
            max-width: 100%;
            overflow-x: hidden;
        }

        .container {
            max-width: 800px;
            margin: 0 auto;
            background: white;
            border-radius: 15px;
            box-shadow: 0 5px 15px rgba(0,0,0,0.05);
            padding: 20px;
            overflow: hidden;
        }

        header {
            text-align: center;
            margin-bottom: 25px;
            padding-bottom: 15px;
            border-bottom: 2px solid #e6e1f7;
        }

        h1 {
            color: #6a5acd;
            font-size: 24px;
            margin-bottom: 10px;
        }

        h2 {
            color: #7b68ee;
            font-size: 20px;
            margin: 25px 0 15px;
            padding-left: 10px;
            border-left: 4px solid #7b68ee;
        }

        h3 {
            color: #9370db;
            font-size: 18px;
            margin: 20px 0 10px;
        }

        .intro {
            background: #f0edff;
            padding: 15px;
            border-radius: 10px;
            margin-bottom: 20px;
            font-size: 16px;
        }

        .exercise-section {
            margin-bottom: 30px;
        }

        .exercise {
            background: white;
            border-radius: 10px;
            padding: 15px;
            margin-bottom: 20px;
            box-shadow: 0 3px 10px rgba(0,0,0,0.08);
            border: 1px solid #eae6ff;
        }

        .exercise-title {
            display: flex;
            align-items: center;
            margin-bottom: 12px;
        }

        .exercise-number {
            background: #7b68ee;
            color: white;
            width: 30px;
            height: 30px;
            border-radius: 50%;
            display: flex;
            align-items: center;
            justify-content: center;
            margin-right: 10px;
            font-weight: bold;
        }

        .exercise-content {
            display: flex;
            flex-direction: column;
        }

        .exercise-img {
            width: 100%;
            max-width: 300px;
            /* 移除固定高度 */
            min-height: 200px; /* 可选：设置最小高度 */
            background: #f0edff;
            border-radius: 8px;
            margin: 10px auto;
            display: flex;
            align-items: center;
            justify-content: center;
            color: #7b68ee;
            font-weight: bold;
            font-size: 16px;
            text-align: center;
            padding: 10px;
        }
        /* 添加图片样式 */
        .exercise-img img {
            max-width: 100%;
            height: auto; /* 自动调整高度 */
            border-radius: 8px;
        }

        .exercise-steps {
            padding-left: 20px;
            margin: 10px 0;
        }

        .exercise-steps li {
            margin-bottom: 8px;
        }

        .tip-box {
            background: #fff9e6;
            border-left: 4px solid #ffd700;
            padding: 12px;
            margin: 15px 0;
            border-radius: 0 8px 8px 0;
        }

        .daily-tips {
            background: #e6f7ff;
            padding: 15px;
            border-radius: 10px;
            margin-top: 20px;
        }

        .daily-tips ul {
            padding-left: 20px;
        }

        .daily-tips li {
            margin-bottom: 10px;
        }

        footer {
            text-align: center;
            margin-top: 30px;
            padding-top: 15px;
            border-top: 1px solid #eae6ff;
            color: #888;
            font-size: 14px;
        }

        @media (min-width: 768px) {
            .exercise-content {
                flex-direction: row;
            }

            .exercise-img {
                margin: 0 15px 0 0;
                min-width: 200px;
            }
        }
    </style>
</head>
<body>
<div class="container">
    <header>
        <h1>儿童驼背改善每日锻炼方案</h1>
        <p>专为11岁发育期女孩设计 · 每日15分钟 · 有效改善姿态</p>
    </header>

    <section class="intro">
        <p>11岁女孩处于快速发育期，骨骼可塑性很强。通过科学锻炼可以有效改善驼背趋势，培养良好体态。本方案分为<strong>晨起/课间练习</strong>和<strong>晚间强化练习</strong>两部分。</p>
    </section>

    <section class="exercise-section">
        <h2>第一部分：晨起/课间唤醒练习（5分钟）</h2>
        <p>这组动作用于快速激活身体，找到挺直的感觉。</p>

        <div class="exercise">
            <div class="exercise-title">
                <div class="exercise-number">1</div>
                <h3>靠墙站立</h3>
            </div>
            <div class="exercise-content">
                <div class="exercise-img">
                    <img src="./images/1.gif" alt="靠墙站立示意图" style="width: 100%; height: 100%; object-fit: cover;">
                </div>
                <!-- <div class="exercise-img">靠墙站立示意图<br>（小腿肚、臀部、肩胛骨、后脑勺四点贴墙）</div> -->
                <div>
                    <p><strong>时长：</strong>1-2分钟</p>
                    <p><strong>动作要领：</strong></p>
                    <ul class="exercise-steps">
                        <li>背对墙壁，双脚与肩同宽，脚跟离墙约一个脚掌距离</li>
                        <li>让小腿肚、臀部、肩胛骨、后脑勺四点贴紧墙壁</li>
                        <li>收紧腹部，感觉身体向上生长</li>
                        <li>双肩向后向下沉，尝试让手臂外侧贴向墙壁</li>
                    </ul>
                    <div class="tip-box">
                        <strong>要点：</strong>后腰与墙壁之间的空隙应能刚好穿过一个手掌（约一拳距离）。
                    </div>
                </div>
            </div>
        </div>

        <div class="exercise">
            <div class="exercise-title">
                <div class="exercise-number">2</div>
                <h3>YTWL字母操</h3>
            </div>
            <div class="exercise-content">
                <!-- <div class="exercise-img">YTWL字母操示意图<br>（Y、T、W、L四个姿势）</div> -->
                <div>
                    <p><strong>次数：</strong>每个动作10次，保持5秒</p>
                    <p><strong>准备姿势：</strong>俯身，膝盖微弯，腹部收紧，背部保持平直</p>
                    <ul class="exercise-steps">
                        <li><strong>Y字：</strong>双臂向前上方伸展，呈Y形，拇指朝上</li>
                        <div class="exercise-img">
                            <img src="./images/2.gif" alt="靠墙站立示意图" style="width: 100%; height: 100%; object-fit: cover;">
                        </div>
                        <li><strong>T字：</strong>双臂向身体两侧平举，呈T形，掌心朝下</li>
                        <div class="exercise-img">
                            <img src="./images/3.gif" alt="靠墙站立示意图" style="width: 100%; height: 100%; object-fit: cover;">
                        </div>
                        <li><strong>W字：</strong>屈肘，将手臂收回身体两侧，呈W形</li>
                        <div class="exercise-img">
                            <img src="./images/4.gif" alt="靠墙站立示意图" style="width: 100%; height: 100%; object-fit: cover;">
                        </div>
                        <li><strong>L字：</strong>手臂呈L形，做向外旋转动作</li>
                        <div class="exercise-img">
                            <img src="./images/5.gif" alt="靠墙站立示意图" style="width: 100%; height: 100%; object-fit: cover;">
                        </div>
                    </ul>
                </div>
            </div>
        </div>
    </section>

    <section class="exercise-section">
        <h2>第二部分：晚间强化练习（10分钟）</h2>
        <p>这组动作强度稍大，用于深度强化背部力量。</p>

        <div class="exercise">
            <div class="exercise-title">
                <div class="exercise-number">3</div>
                <h3>猫驼式</h3>
            </div>
            <div class="exercise-content">
                <div class="exercise-img">
                    <img src="./images/maotuo.jpg" alt="靠墙站立示意图" style="width: 100%; height: 100%; object-fit: cover;">
                </div>
                <div>
                    <p><strong>次数：</strong>10-12次</p>
                    <p><strong>动作要领：</strong></p>
                    <ul class="exercise-steps">
                        <li>四足跪姿，手腕在肩正下方，膝盖在臀正下方</li>
                        <li><strong>猫式：</strong>呼气，低头，拱起上背部，眼睛看肚脐</li>
                        <li><strong>驼式：</strong>吸气，抬头，塌腰翘臀，胸部向前向上顶</li>
                    </ul>
                    <div class="tip-box">
                        <strong>要点：</strong>动作要缓慢、有控制，配合呼吸。
                    </div>
                </div>
            </div>
        </div>

        <div class="exercise">
            <div class="exercise-title">
                <div class="exercise-number">4</div>
                <h3>超人飞（小燕飞）</h3>
            </div>
            <div class="exercise-content">
                <div class="exercise-img">
                    <img src="./images/feiyan.jpg" alt="靠墙站立示意图" style="width: 100%; height: 100%; object-fit: cover;">
                </div>
                <div>
                    <p><strong>次数：</strong>8-10次，保持5秒</p>
                    <p><strong>动作要领：</strong></p>
                    <ul class="exercise-steps">
                        <li>俯卧在垫子上，双臂向前伸直</li>
                        <li>同时缓慢抬起双臂、头部和双腿，只有腹部接触地面</li>
                        <li>感受背部肌肉和臀部的收紧</li>
                        <li>在最高点保持3-5秒，然后缓慢放下</li>
                    </ul>
                    <div class="tip-box">
                        <strong>要点：</strong>不要用爆发力猛地抬起，想象身体像超人一样飞起来。
                    </div>
                </div>
            </div>
        </div>

        <div class="exercise">
            <div class="exercise-title">
                <div class="exercise-number">5</div>
                <h3>靠墙划船</h3>
            </div>
            <div class="exercise-content">
                <div class="exercise-img">
                    <img src="./images/beiqiang.jpeg" alt="靠墙站立示意图" style="width: 100%; height: 100%; object-fit: cover;">
                </div>
                <div>
                    <p><strong>次数：</strong>12-15次</p>
                    <p><strong>动作要领：</strong></p>
                    <ul class="exercise-steps">
                        <li>背对墙壁站立，离墙约一小步</li>
                        <li>屈膝，臀部、上背部和后脑勺贴墙</li>
                        <li>双臂举起呈"投降"姿势，确保手臂和手背贴紧墙壁</li>
                        <li>缓慢沿墙壁向下移动手臂，将手肘拉向身体两侧</li>
                        <li>保持整个手臂和手背不离开墙面</li>
                    </ul>
                    <div class="tip-box">
                        <strong>要点：</strong>全程核心收紧，感受上背部的酸胀感。
                    </div>
                </div>
            </div>
        </div>
    </section>

    <section class="daily-tips">
        <h2>日常习惯与提醒</h2>
        <ul>
            <li><strong>学习坐姿：</strong>坐在椅子上时，臀部坐满，后背靠在椅背上，腰部可放小靠枕</li>
            <li><strong>书包重量：</strong>使用双肩包，重量不应超过体重的10%</li>
            <li><strong>睡眠姿势：</strong>仰卧时枕头不宜过高，侧卧时枕头高度与肩宽同高</li>
            <li><strong>屏幕时间：</strong>避免长时间低头，将设备垫高至与视线水平</li>
            <li><strong>坚持锻炼：</strong>每天坚持10-15分钟，效果远胜于一周一次长时间锻炼</li>
        </ul>
        <div class="tip-box" style="margin-top: 15px;">
            <strong>给家长的话：</strong>请以鼓励和陪伴为主，可以和孩子一起练习。正向鼓励比不断批评更有效。如果孩子驼背非常严重或伴有疼痛，请及时咨询医生。
        </div>
    </section>

    <footer>
        <p>儿童驼背改善锻炼方案 &copy; 2023 - 每日坚持，收获挺拔身姿</p>
    </footer>
</div>
</body>
</html>